High blood pressure, or hypertension, increases your risk for heart disease, stroke and kidney disease. A healthy diet might help you control your blood pressure and reduce your risk for complications, and fruits and vegetables containing lutein can be part of your plan. Lutein, however, has not been shown scientifically to lower blood pressure or cure any diseases, and the safest approach is to discuss your concerns with your doctor.
DASH Diet and Lutein
A Dietary Approaches to Stop Hypertension, or DASH, diet is an eating pattern to prevent hypertension, or lower high blood pressure. The diet is low in saturated fat and sweets, and it emphasizes low-fat meats and dairy, and plant-based foods. A 2,000-calorie DASH diet includes at least four to five servings per day of fruits and four to five servings per day of vegetables. Some of the best sources of lutein are dark-green vegetables, such as spinach and broccoli, summer squash, peas, winter squash and corn.
Macular Degeneration
High blood pressure increases your risk for macular degeneration, which is the second leading cause of blindness or impaired vision, behind cataracts, in older adults, according to the Langone Medical Center. A diet high in lutein might reduce your risk for macular degeneration, possibly by inhibiting oxidation reactions in your retina, according to the Linus Pauling Institute. Vitamin C is another antioxidant in many fruits and vegetables that might lower your risk for macular degeneration.
Sodium
For many Americans, lowering sodium intake is one of the most effective dietary changes for controlling blood pressure, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. Healthy adults should get no more than 2,300 milligrams of sodium per day, and individuals with high blood pressure should limit daily sodium intake to 1,500 milligrams. Most fruits and vegetables, including the best sources of lutein, are low in sodium. Lutein-enriched eggs are a low-sodium source of high-quality protein.
Other Nutrients
You might be able to increase your intake of potassium, which helps regulate blood pressure, when you focus on lutein consumption. Healthy individuals should get at least 4,700 milligrams of potassium per day, and some of the best sources are leafy green vegetables, according to the 2010 Dietary Guidelines from the U.S. Department of Health and Human Services. According to the Linus Pauling Institute, a high-fiber diet might lower blood pressure, and good sources include green vegetables, squash, corn and peas.
References
- Langone Medical Center; "Macular Degeneration"; August 2011
- Langone Medical Center; "Lutein"; August 2011
- Mayo Clinic; "High Blood Pressure (Hypertension)"; March 2011
- Linus Pauling Institute; "Carotenoids"; Victoria Drake; June 2009
- U.S. Department of Health and Human Services; "Dietary Guidelines for Americans"; January 2010
- Linus Pauling Institute; "Magnesium"; Victoria Drake; August 2007
- Linus Pauling Institute ; "Dietary Fiber"; Victoria Drake; August 2009
